Preparation

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.

Note: Substitute corn or spinach for some of the vegetables, if you wish.

Wine note: Because of its eggy, custardy character, quiche is excellent with chardonnay. But this version goes in a "greener" direction, incorporating lots of zucchini, bell pepper, and parsley. So serve it with sauvignon blanc, a wine that has a touch of green flavor. Try the Honig Sauvignon Blanc 2005 from Napa Valley, California ($15). --Karen MacNeil

The season's best vegetables and a variety of cheeses make this vegetable quiche a crowd-pleasing and healthy meal that can be assembled the night before, refrigerated and cooked just prior to serving.

Yield:
10 servings

Nutritional Information

Calories per serving:

230

Caloriesfromfat per serving:

30%

Fat per serving:

7.7g

Saturated fat per serving:

4.6g

Monounsaturated fat per serving:

1.3g

Polyunsaturated fat per serving:

0.3g

Protein per serving:

23g

Carbohydrate per serving:

18.1g

Fiber per serving:

1.9g

Cholesterol per serving:

84mg

Iron per serving:

2.1mg

Sodium per serving:

716mg

Calcium per serving:

382mg

Good to Know

Wow your guests with this health-packed, cheesy quiche. It's filled with calcium, and the vegetables provide vitamin C, fiber, vitamin E and antioxidants. This is a tasty way to get your fill of vegetables.